Blog Search

8/19/19-8/24/19

By: 0

Monday
Afterburn
AMRAP 25
Teams of 2
Partner A Runs 100m
Partner B Executes The Following
Lateral Hop
Deadlift
Row
Curl
Press
V-Up

Tuesday
Strength
High Hang Power Snatch

Cond.
EMOM15 | 40s Work|20s Rest
Box Jump
C-2-B Pull Ups
KB Sumo Deadlift High Pull 70/53

CoreWorx
75 Wtd Knee Raises

Wednesday
Strength
8×4 Front Squat

Cond.
21-15-9-6-3
Thrusters 75/55
Athletic Burpees

CoreWorx
250 Flutter Kicks

Thursday
Strength
15 Min
Teams of 2
Find 4 RM Clean & Jerks

Cond.
Temas of 2
15 Min Cap
Run 800m Partner Run
w/ remaining time
1-to-1 Clean & Jerks 135/95
**Partner A does a C&J then Partner B does a C&J etc

Friday
Clangin and Bangin
Superset 1
4×10 Curls
4×10 Tricep Band Ext

Superset 2
4×10 Landmine Press
4×10 Band Pull

Superset 3
4×10 Dual KB Row
4×10 Heavy Trap Bar Shrugs

Cond
AMRAP 9
1-2-3-4-5-6
KB Swings 53/35
Burpees

CoreWorx
100 Wtd Pulse Situps

 

Saturday
AFTERBURN

8/12/19-8/17/19

By: 0

Monday
Afterburn
3 Rounds | 2 Min ea Station
Rope Climbs
Rower
WB Sit Ups
KB Step Ups
Tire FLips
REST <Rest Is A Station>

Tuesday
Strength
A1)4×8 Single Arm 3s Tempo DB Shoulder Press
A2)4x Max Chin Ups

Cond.
For Time
Run 600m
100 Alt DB Snatches 50/35*
*3 Burpees Top Of Every Min

CoreWorx
150 WTD Toe Touches

Wednesday
Skill
5×3 Power Position Snatch

Cond
7-5-3
Front Squat 225/155
21-15-9
Toes-2-Bar
Box Jump 24/20

Thursday
Strength (Post Workout)
15 Min
3RM Trap Bar Deadlift

Cond.
“Brenton”
5 Rounds For Time
100ft Bear Crawl
100ft Broa Jump*
*3 Burpees After every 5 Broad Jumps

CoreWorx
100 Wtd Plank Jacks

Friday
Strength
A1)4×15 DB Bench
A2)4×10 BB Curl

Saturday
AFTERBURN

SUMMER PR WEEK

By: 0

PR Week!
We are at the end of our 8 Week Strength Cycle.
Time to put up some new summer numbers. Come in focused and ready to attack the bar.
Get plenty of rest, hydrate and eat a steak!

Map To 1RM
This is how we will warm up on to find every 1RM this week.
5 reps @ 70%
4 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%
1 rep @ 102%
1 rep @ 103%

Monday
Strength
Find 1RM Back Squat

Cond.
Annie
50-40-30-20-10
Double Unders
Situps
[Scale 2:1 singles]

Tuesday
Strength
Find 1RM Bench Press

Cond.
18.0
21-15-9
Alt DB Snatch 50/35
Burpees Over DB

Wednesday
Strength [Post Workout]
Find 2RM Wtd Pull Up

Cond.
Helen
3RFT
Run 400m
21 Amer. KB Swings 53/35
12 Pullups

Thursday
Strength
Find 1RM Deadlift

Cond.
AMRAP 11
10 Single DB Push Press ea Arm
Run 200m
Max Unbroken Dips

Friday
Strength
Find 1RM Power Clean

Cond.
Run 400m
30 Power Cleans @ 50% of New 1RM
Run 400m

WKND VBZ
Operation Suit N’ Tie vs Stilletos
Come out at 6:30 and get tight and right for the weekend!

 

Saturday
AFTERBURN
Bring a Teammate To Party!

7/29/19-8/3/19

By: 0

DELOAD WEEK – We are at the end of our strength cycle gang.  This week the loads will be light and next week we find our new PRs!

Monday
Strength
Back Squat
5×5 @ 60-65%

AFTERBURN
25 ea
Romanian Deadlift
Split Lunge ea Leg
Renegade Row ea Arm
Plank Taps
Rev Grip Curl
Press
Run 400m

Tuesday
Strength
Bench Press
5×5 @ 60-65%

Cond.
5 Rounds
2:30 work|2:30 Rest
9 Deadlifts
6 Hang Cleans
3 S-2-O
Max Burpees Over Bar w/remaining time

CoreWorx
3 Min Max Barbell Rollouts

Wednesday
Skill/Strength
Stone-2-Shoulder

Cond.
800m KB Farmers Carry 53/35
75 Russian KB Swings
50 WB Shots 20/14
25 Strict C2B Pull Ups | Scale 30 Pullups or 50 Ring Row

CoreWorx
100 V Taps over KB

Thursday
Strength
Deadlift
5×5 @ 60-65%

Cond.
Team McGhee
30 Min
5 Deadlifts 275/195 Scale|80-85% 1RM
13 Push Ups
9 Box Jumps
Each partner completes one round then switches.

Friday
Strength
Power Clean
5×5 @ 60-65%

Cond.
AMRAP 12
30 Double Unders
12 Hang-2-O

Saturday
MUSCLES & MIMOSAS

COME SWEAT AND GRAB A MIMOSA AFTERWARDS

7/22/19-7/28/19

By: 0

Monday
Strength
Back Squat
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Afterburn
As Far As Possible
20-18-16-14-12-10-8-6-4-2
Jumping Lunge
Hip Bridges
Shoulder Taps ea side
Single Arm Ring Row
Ring OH Tri Ex

Tuesday
Strength
Bench Press
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond.
3RFT
75 Double Unders
20 DB Snatches ea arm 50/35

CoreWorx
150 Bicycle Hanging Knee Raises

Wednesday
Strength (Post Workout)
Pendlay Row 5×5

Cond.
Teams of 2
4 Rounds
200m Sled Drag 70/50
200m Uneven Farmers Carry M:53#KB|40#DB / W:35#KB|20#DB

Partners switch after completing 200m of drag/or farmers carry

Thursday
Strength
Deadlift
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
10-9-8-7-6-5-4-3-2-1
High WB Shots 20/14
Toes 2 Bar
Ring Dips

Friday
Strength
Power Cleans
2×4 @ 80%, 1×3 @85%, 1×2 @90%, 1×2 @95%

Cond
Run 800m or Row 1000
50 Thrusters 45/45
30 Burpees Over Bar

CoreWorx
300 Band Flutter Kicks

Saturday
AFTERBURN
COME GET SOME!

7/15/19-7/20/19

By: 0

Monday
Strength
Back Squat
3×5 @70%, 2×5 @70

AFTERBURN
AMRAP 20
100 High Knee Rope Skips
10 DB Deadlifts M:35+
10 DB Lunges
10 DB Bent Over Rows
10 DB Curls
10 DB Push Press
10 Crossbody Mtn Climbers ea side

Tuesday
Strength
Bench Press
3×5 @70%, 2×5 @70

Cond
Junk Yard X
2 Rounds
2 Min ea station
Row
Landmine Press
Box Step Over W/medball
Tire Flip
Sledge Hammer Strike

Wednesday
Skill
Hang Power Snatch

Cond
17 Min Clock
Run 1mi
AMRAP w/remaining time
Max Hang Power Snatches 155/105

CoreWorx
100 Bridge Taps

Thursday
Strength
Deadlift
3×5 @70%, 2×5 @70

Cond
21-15-9
Front Squat 135/95
Burpees Box Jump 24/20

CoreWorx
50 Tempo L-Raises

Friday
Strength
Power Clean
3×5 @70%, 2×5 @70

Cond
For Time
100 Alt DB Snatches* 50/35
*5 H.R. PushUps top over every minute

CoreWorx
150 Alt Wtd ToeT Touches

Saturday
AFTERBURN60

7/8/19-7/12/19

By: 0

Monday
Strength
Back Squat 5×2 @ 90% 1RM

AFTERBURN
AMRAP 25
Partner A
15 Reps
DB Front Squat
Row
Hammer Curl
Push Press
Hanging Knee Raise

Partner B
Shuttle Run

Switch when A is finished

Tuesday
Strength
Bench Press 5×2 @ 90% 1RM

Cond
5 RFT
5 Power Cleans 135/95
10 Burpees Over Bar
<THEN>
Run 800m

CoreWorx
400 Flutter Kicks

Wednesday
Strength
a1)3×15 Wtd Bench Dips
a2)3×5 Wtd Pull Ups

Cond
10 RFT
10 Back Squats
20 Double Unders | Scale 2:1

CoreWorx
200 Band Bike Crunches

Thursday
Strength
Deadlift 5×2 @ 90% 1RM

Cond
AFAP
Teams of 2
150 Alt DB Snatches 50/35*
100 H.R. Push Ups*
75 Box Jump Overs
50 Toes-2-Bar | Scale 100 Hanging Knee Raise
*Must switch every 10 reps

Friday
Strength
Power Clean 5×2 @ 90% 1RM

Cond
50-40-30-20-10
Russian KB Swings 70/53
25-20-15-10-5
PullUps

CoreWorx
4 min max Russian Twists

Saturday
AFTERBURN 60
9:30A!

June 17-July 2nd

By: 0

WEEK 1

Monday
Strength
5×4 Back Squat @ 70% 1RM

Cond
10-9-8-7..-2-1
Hang Power Clean 155/105
1-2-3-4…-9-10
Burpees Over Bar w/extra hop

CoreWorx
200 Russian Twists

Tuesday
Strength
5×4 Bench Press @ 70% 1RM

Cond
AMRAP17
10 DB Snatches EACH arm (No Alt)
10 Pull Ups

CoreWorx
10 V-Ups

Wednesday
Strength
3×15 Bent Over DB Rows

Cond.
Teams of 2
150 WB Shots 20/14
Partner 400m Run
200 H.R. Push Ups
Partner 400m Run
150 Box Step Overs w/Medball
Partner 800m Run

Thursday
Strength
5×4 Deadlift @ 70% of 1RM

Cond
EMOM 12
E: 45s Max Russian KB Swings 70/53
O: 45s Max Toes-2-Bar [Scale: K2E/Knee Raise/VUp]

Friday
Strength
a)5×6 Single Arm DB Press (1 DB only)
b)4×12 BB Curl

Cond
21-15-9
Ring Dip
Thrusters 95/65



WEEK 2

Monday
Strength
a1)4x60yd Farmers Carry
a2)4×8 Chin Ups [Scale 16 Ring Row]

Cond
2RFT
100m Walking Lunge w/Plate 45/25*
100m Bear Crawl
*5 Plate Burpees everytime you rest on lunges

Tuesday
Strength
3×15 DB Bench Press

Track Day
6x400m | Rest 1 min
4x200m | Rest 30s
4x100m | Rest 15s

Wednesday
Strength
4×8 Rev Grip Bent Over BB Row

Cond
Teams of 2
10 Alt Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
*Partner A completes 1 round then Partner B until 10 total rounds as a TEAM are completed

Thursday
Strength
5×3 Deadlift @ 80% of 1RM

Cond
10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
<THEN>
1-2-3-4-5-6-7-8-9-10
Russian KB Swings
Burpees

Friday
Cond
Run 1 mile
<THEN>
10 Rounds
10 Front Squats 75/55
10 Hand Release Push Ups



Week 3
Monday
Strength
5×3 Back Squat @ 80% of 1RM

Cond
AMRAP 16
8 Deadlifts 95/65
8 Hang Power Cleans
8 Push Press

CoreWorx
3 Min Max Wtd Toe-Touch

Tuesday
Strength
5×3 Bench Press @ 80% of 1RM

Cond
<20 Min Cap>
Teams Of 2
2-4-6-8-10-12
DB Thrusters 50/35
Box Jumps 30/24
Partner 100m Run

Partner A completes thrusters/box jumps.
Partner B completes thrusters/box jumps.
Both Run Together

6/10/19-6/15/19

By: 0

Monday
Strength
Back Squat 5×5 @ 60%

Cond.
AMRAP 25
Run 400m
20 Hammer Curls
20 Arnold Press
20 Ring Rows/10 Pull Ups
20 Russian Twist

Tuesday
Strength
Bench Press 5×5 @ 60%

Cond.
5 RFT
7 Hang Cleans @ 50% of 1RM
9 Burpees Over Bar

CoreWorx
200 Toe Touches

Wednesday
Strength
6×3 Wtd Pullups

Cond.
Team Chipper
400m Sled Relay
100 Alt DB Snatches 50/35
75 WB Shots 20/14
50 Box Jumps 24/20
25 Partner Pushups w/shoulder taps + handshake

CoreWorx
50 Side Bends

Thursday
Strength
5×5 Deadlift @ 60%

Cond.
Run 800m
30 Snatches 135/95
Run 800m

CoreWorx
100 Wtd Situps

Friday
Strength
Clean 5×5 Clean @ 60%

Cond.
21-15-9
Push Press 115/75
Toes-2-Bar

CoreWorx
150 Band Mountain Climbers

Saturday
NO AFTERBURN

COME SPECTATE OUR STRONGWOMAN CHALLENGE 

6/3/19-6/8/19 – Battle Of The Sexes

By: 0

Gang this week is our Battle of the Sexes.  We are finding our maxes for our summer strength work. Come in the gym mentally ready to attack these lifts!  Our priority isn’t conditioning this week.
Get rested. Get Hydrated. Get Ready

-Coach Donald

Monday
Strength
Find 1RM Back Squat

Cond.
AMRAP 12
30 Double Unders
12 Alt DB Clean & Jerks 50/35

CoreWorx
Max WTD Situps: 3 Min

Tuesday
Strength
Find 1RM Bench Press

Cond.
5 Rds
Run 400m
10 Weighted Chin Ups 20/10
[Scale Chin Ups for 20 Hard Ring Rows]

CoreWorx
300 Flutter Kicks

Wednesday
Strength
a)5×10 Bent Over BB Row
b)POST WORKOUT: 4x Empty BB 21s

Cond.
For Time
100 Push Press 95/65
*4 Burpees Over Bar Everytime Bar Drops
**Man Challenge: Use Axle Bar
***Burpee CashOut: Rx Weight Minus Your Scaled Weight

CoreWorx
4×10 Crossbody Weighted Toe Touches

Thursday
Strength
Find 1RM Deadlift

Cond. 
EMOM12
E: 60yd Heavy Sled Drag
O: 5 Thrusters + 5 Box Jumps

CoreWorx
50 Side Plank Bends ea side

Friday
Strength
Find 1RM Power Clean

Cond.
10 Min
Run 800m
AMRAP Power Cleans @ 50% 1RM
<REST 2 Min>
AMRAP 4
Max Burpees Over Bar

Saturday
AFTERBURN
Come get those calories burned
-Your core on fire and those muscles lit up!